Critique this workout please

[TheBorch]

Im 6'2 200lbs about 15-18% bf and right now i am trying to build muscle mass and get stronger. One of my questions is am i over training , or not training enough???? I am struggling on chest , but everything else i have kept in check, below i listed what a typical chest day might be.I really do not feel like i have made any progress. My diet used to be good but has gotten not too great, and im currently taking CE2,Fish Oil, and GNC Mega Men Multi.



Db Press
1.65-10
2.70-9
3.70-9
4.75-8
5.85-6

Db Incline
1.50-10
2.60-8
3.60-8
4.70-6-7

Smith Machine Decline
1.135-10
2.155-9
3.175-7

Cable Flys
1.60-10
2.60-10
3.70-9
4.70-9

[Jason865]

Im 6'2 200lbs about 15-18% bf and right now i am trying to build muscle mass and get stronger. One of my questions is am i over training , or not training enough???? I am struggling on chest , but everything else i have kept in check, below i listed what a typical chest day might be.I really do not feel like i have made any progress. My diet used to be good but has gotten not too great, and im currently taking CE2,Fish Oil, and GNC Mega Men Multi.



Db Press
1.65-10
2.70-9
3.70-9
4.75-8
5.85-6

Db Incline
1.50-10
2.60-8
3.60-8
4.70-6-7

Smith Machine Decline
1.135-10
2.155-9
3.175-7

Cable Flys
1.60-10
2.60-10
3.70-9
4.70-9

D
Post all your workouts for the week.


"The body doesn't know muscles. It only knows movements."

-Mel Siff

"If you are still training body parts and not movements, you have missed a signifigant amount of information written on the subject of resistance training in the past 10 years."

-Mike Boyle

[TheBorch]

ok here is the rest of the week, also i will be going on clen soon, is it ok to still lift heavy for muscle mass????

day 2

Legs

Squats
1.135-12
2.185-9
3.185-9
4.225-8

Leg Press
1.200-8
2.200-8
3.200-8

Calf Raise
3 sets of 280-15 times(standing)

Leg Curls
70-15
70-15

Day 3

Triceps

Close Grip smith machine bench
1.145-10
2.150-10
3.165-10
4.185-7
5.195-6


[b]Overhead Tricep Rope Ext[b]
1.65-12
2.80-10
3.85-10
4.95-10
5.100-9

[b]tricep push down[b]
1.110-12
2.120-10
3.120-10
4.130-9
5.130-10

[b]cable kickbacks[b]
3 sets of 10 @ 30 lbs

day4

Biceps

barbell curls
1.57-12
2.67-10
3.77-9
4.77-9
5.87-8

Seated Db Curls
1.30-12
2.30-12
3.35-10

Hammer Curls
1.25-12
2.30-10
3.30-10

Concentration Curls
2 sets of 10 @ 25lbs


day 5

Shoulders

db shoulder press
1.20-12
2.40-10
3.50-8
4.50-8

between leg cable raise
1.60-10
2.60-10
3.70-8

lat raise
1.20-12
2.20-12
3.25-8
25-10

Cable upright row
1.100-10
2.110-10
3.130-8
4.150-8


Shrugs
90 lbs 10 reps 6 sets


day 6

one arm db row
1.65-10
2.70-8
3.70-8
4.80-7

lat pull down
1.120-10
2.140-9
3.160-7
4.160-7

Seated rown( V bar)
1.140-10
2.150-9
160-8
160-8


ill throw in a rest day inbetween the days but that pretty much sums up my typical routine.
Thanks for any help

[TheBorch]

bump

[TheBorch]

anyone?

[Jason865]

ok here is the rest of the week, also i will be going on clen soon, is it ok to still lift heavy for muscle mass????

day 2

Legs

Squats
1.135-12
2.185-9
3.185-9
4.225-8

Leg Press
1.200-8
2.200-8
3.200-8

Calf Raise
3 sets of 280-15 times(standing)

Leg Curls....drop this and add 4 sets of SLDL
70-15
70-15

Day 3

Triceps....do triceps on chest day, 4-6 sets is enough

Close Grip smith machine bench
1.145-10
2.150-10
3.165-10
4.185-7
5.195-6


[b]Overhead Tricep Rope Ext[b]
1.65-12
2.80-10
3.85-10
4.95-10
5.100-9

[b]tricep push down[b]
1.110-12
2.120-10
3.120-10
4.130-9
5.130-10

[b]cable kickbacks[b]
3 sets of 10 @ 30 lbs.......worthless exercise

day4

Biceps.....do lats and biceps on the same day....4-6 sets of biceps work is enough

barbell curls
1.57-12
2.67-10
3.77-9
4.77-9
5.87-8

Seated Db Curls
1.30-12
2.30-12
3.35-10

Hammer Curls
1.25-12
2.30-10
3.30-10

Concentration Curls
2 sets of 10 @ 25lbs


day 5

Shoulders

db shoulder press
1.20-12
2.40-10
3.50-8
4.50-8

between leg cable raise
1.60-10
2.60-10
3.70-8

lat raise
1.20-12
2.20-12
3.25-8
25-10

Cable upright row
1.100-10
2.110-10
3.130-8
4.150-8


Shrugs
90 lbs 10 reps 6 sets


day 6

one arm db row
1.65-10
2.70-8
3.70-8
4.80-7

lat pull down
1.120-10
2.140-9
3.160-7
4.160-7

Seated rown( V bar)
1.140-10
2.150-9
160-8
160-8


ill throw in a rest day inbetween the days but that pretty much sums up my typical routine.
Thanks for any help

This workout is not good at all, you need to do"

push/legs/pull
or
upper/lower/off/off/upper/lower/off
or
a Total body workout

[TheBorch]

Thanks for the help. Anyone else have any other suggestions?

[S431M7]

I suggest get workout book "Getting Stronger" by Bill Pearl. He is not an All American weightlifter but his advise is helpful.

good luck.